ROP (Week 7- Days 2 & 3)
Day 2
Some Assisted pistol squats in mostly a random fashion.
32Kg Tgu's- 3 x 1 / Hand - 3 min rest between each
Day 3 Hev.
1 ( 4 Rung), 4 ( 3 Rung) Ladders- 24Kg press/ 20# Chin Up- 44:46 Min
24Kg Swings- 5 Rounds 30/30 , 16 Kg Swings- 6 Rounds 30/30- Probably the best swings I have ever done. Low rep High quality is certainly the way to go.
Jump Rope- 2:00 Min-
Some Assisted pistol squats in mostly a random fashion.
32Kg Tgu's- 3 x 1 / Hand - 3 min rest between each
Day 3 Hev.
1 ( 4 Rung), 4 ( 3 Rung) Ladders- 24Kg press/ 20# Chin Up- 44:46 Min
24Kg Swings- 5 Rounds 30/30 , 16 Kg Swings- 6 Rounds 30/30- Probably the best swings I have ever done. Low rep High quality is certainly the way to go.
Jump Rope- 2:00 Min-
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